It’s no secret that nutrition in America has changed for the worse. For thousands of years we’ve eaten a diet of meat, fruits, and vegetables. Now, however, with the rise of processed foods and an overabundance of sugar and sodium, the average American diet lacks any real nutritional value.
How did this change in diet happen, and how do we get the nutrients and electrolytes that we need? In this article, we’ll explore nutrition then and now and the dangers of the modern American diet.
Table of Contents
- How has our diet changed?
- The poor state of the American diet
- Natural, healthy foods often have fewer nutrients than before
- Micronutrient inadequacies in the American diet
- Foods high in micronutrients
- The problem with supplementation
- Conclusion
How has our diet changed?
Prior to the agricultural revolution that developed 10,000 years ago, humans were hunter-gatherers. Then, as farming became more common and cities grew, these hunter-gatherers began to decline.
This hunter-gatherer diet still exists in some parts of the world today. As National Geographic reports, “studies of foragers like the Tsimane, Arctic Inuit, and Hadza have found that these peoples traditionally didn’t develop high blood pressure, atherosclerosis, or cardiovascular disease.”
Contrary to popular belief, most ancient humans didn’t survive solely on meat, much as peoples like the Hadza don’t today. Plants have supplemented or made up the bulk of human diet in most places, even thousands of years before the agricultural revolution.
However, as agriculture became more popular, so too did disease and mineral deficiencies. That’s because in agricultural societies people eat a less diverse diet, relying instead on the food they grow or the cattle and sheep they raise.
Since the early days of farming, humans have evolved. For example, many people are lactose tolerant because of our long history with domesticated cattle. In societies that don’t rely on dairy, most people are lactose intolerant. This shows that as our diet changed, so did our tolerance and DNA.
So, it isn’t to say that our diet as humans has changed across the board. It depends on who our ancestors were and what foods they ate. Each of us is different, and certain regions have different dietary needs or intolerances than others as the modern Western diet takes hold of the world.
In places like Europe and modern North America, our diets involve a lot of sugar, sodium, and processed foods. We also consume a lot of grain and dairy products. Many of us have adapted to this modern diet because our ancestors also consumed a similar diet high in sugar, particularly in the United States.
However, as the Western diet expands into other parts of the world, the effect on health can be disastrous. According to studies cited by National Geographic, the Maya of Central America developed Diabetes after they switched to a Western diet beginning in the 1950s. In Siberia, nomadic peoples began to eat more Western foods after the fall of the Soviet Union. This has led to an increase in hypertension and heart disease.
What makes our modern diet so bad? And why does it cost us so much in healthcare every year?
The poor state of the American diet
The average diet in the United States is unhealthy. Despite decades of promoting good nutrition with the Food Pyramid and now My Plate, Americans continue to eat poorly.
A study funded by the National Heart, Lung, and Blood Institute (part of the U.S. Department of Health & Human Services) in 2019 found that our bad eating habits contributed to “$50 billion a year in health care costs, attributable to cardiometabolic diseases such as heart disease, stroke and type 2 diabetes.”
Furthermore, the study found that 20% of heart disease, stroke, and diabetes costs came from our poor diet. The study identified three likely culprits for these health costs: processed meats, low consumption of nuts and seeds, and a low consumption of seafoods that contain omega-3 fats.
Another article published in the American Journal of Lifestyle Medicine found that 71% of Americans are overweight or obese. The study used a body mass index (BMI) of over 25 kg/m squared as overweight or obese. In other places, such as Ikaria, Greece or Okinawa, Japan, the average BMI is below 23 kg/m squared.
The same article even mentions that a link might exist between fast food, processed food, baked goods, and sweets and the destruction of brain cells.
Why are processed and fast foods so bad for us? According to the University of Minnesota, processing foods removes vital nutrients and minerals. This means that we are not consuming the nutrients we need from processed foods and need to get them elsewhere.
Processed foods also contain artificial colors, additives, fats, and sweeteners, which can cause their own health issues including cancer.
It isn’t just processed foods either. Americans love sugar and sugary drinks. The CDC states that “6 in 10 young people and 5 in 10 adults consume a sugary drink on a given day.” These sugary treats often contain no or very few essential micronutrients besides sodium.
According to the CDC’s article on sugary drinks, people who drink soda often face health problems such as weight gain, type 2 diabetes, heart disease, kidney diseases, and more.
But why do Americans consume such an unhealthy diet? Why do we continue to eat this way when we know that we should be eating healthier?
According to a report in the Huffington Post, highly processed foods are often made with the intent that people will eat more food before they feel full. Harvard Health even claims that “these foods are designed to specifically increase cravings so that people will overeat them and purchase more.”
That being said, not all processed foods are bad. The main problem is the so-called highly processed foods which have been linked to the rise in obesity.
These foods are usually cheaper than unprocessed or more lightly processed foods, and they are more appealing to consumers, especially children.
For many people, eating processed foods is about saving money. A 2013 study found that eating healthy costs $550 more per year on average, which can be a burden for some families and individuals.
In some cases, fresh fruits and vegetables might not be available in close proximity, especially in large urban areas or very rural places.
However, the main reason behind America’s love for unhealthy food is convenience. It’s easy to grab fast food and head to work. It’s easy to make something in the microwave or open a box of chicken nuggets and put them in the oven. It’s easier to buy a tub of mashed potatoes than actually buy potatoes and mash them.
Eating healthier is the solution to America’s diet woes, but little progress has been made. When processed foods make up more than half of what’s available at supermarkets and restaurants, it’s nearly impossible to avoid for most people. However, even eating healthier isn’t as healthy as it was in years prior.
Natural, healthy foods often have fewer nutrients than before
While eating healthier will go a long way to solving America’s poor nutrition problem, even eating healthy is getting harder.
According to the University of Minnesota, our food isn’t the same as it used to be. The nutrients “in the soil have been depleted, so food grown in that soil has fewer nutrients.”
This has led to an increase in chemical fertilizers and food that lacks the nutrients it used to.
As Scientific American reports, a study by Donald Davis and his team from University of Texas at Austin in 2004 found that between 1950 and 1999 there were declines “in the amount of protein, calcium, phosphorus, iron, riboflavin, and vitamin C.”
The article also mentions similar findings from the British Food Journal that found potassium had dropped 14 percent on average in 20 vegetables from 1930 to 1980.
This, among other nutrient reductions, is the result of modern farming practices that produce more plentiful yields. GMOs and other methods have resulted in larger crops and even crops that resist pesticides. This depletes the soil and forces us to rely on chemical fertilizers.
There could be another explanation for this trend.
In a Politico article from 2017 on the Great Nutrient Collapse, a mathematician and scientist by the name of Irakli Loladze discussed his findings from 1998 onwards in regards to carbon dioxide levels and plant growth.
Plants primarily require three things to grow: carbon dioxide, water, and sunlight. As the carbon dioxide levels in the atmosphere rise due to pollution and climate change, plants will have more available. This causes plants to grow and produce more sugar in an unhealthy way.
Instead of creating more nutrient-rich plants, this extra carbon dioxide is more like feeding a plant junk food. The article explains that plants become packed with glucose instead of other nutrients. Plants are growing faster, but without the nutrients they used to have.
While the impact of this has not yet been linked directly to human health impacts, fewer nutrients in our food will undoubtedly cause our modern diet to lack even more nutrients than it already does.
This doesn’t mean that modern fruits and vegetables are unhealthy. They are still nutritious and much healthier than eating highly processed foods. However, you’ll have to eat more than your great grandparents did to achieve the same nutritional value.
This reduction in nutrition and America’s reliance on fast food and highly processed foods has created a micronutrient inadequacy.
Micronutrient inadequacies in the American diet
With our diet consisting mostly of processed foods and sugar, most Americans are deficient in more than one micronutrient.
Micronutrients are vitamins and minerals, which are important for healthy development and wellbeing. Most micronutrients are not made in our body, yet they are necessary for us to function. As a result, we need to consume enough micronutrients for our body to function properly. However, the overall amount is less than that of macronutrients, or proteins, fats, and carbohydrates.
These micronutrients include electrolytes and macrominerals such as calcium, phosphorus, magnesium, sodium, chloride, potassium, and sulfur. It also includes trace minerals such as iron, manganese, copper, zinc, and iodine.
Fewer than 1 in 10 adults eat enough fruit and vegetables, which has resulted in a huge micronutrient inadequacy.
According to the CDC’s article on Poor Nutrition, 14% of children aged 1 to 2 years and 16% of pregnant women are iron deficient.
It isn’t just iron consumption that’s way too low.
According to Oregon State University, a national survey from 2007-2010 found that “94.3% of the US population do not meet the daily requirement for vitamin D, 88.5% for vitamin E, 52.2% for magnesium, 44.1% for calcium, 43.0% for vitamin A, and 38.9% for vitamin C.”
The survey also found that 100% of the population consumed less potassium than recommended and 97% had excessive sodium intake. 11.7% also consumed less Zinc than recommended.
Low magnesium intake is associated with increased risk of cardiovascular disease and type 2 diabetes. Potassium, meanwhile, was highlighted in the 2015-2020 US Dietary Guidelines as a nutrient of public health concern.
According to a Nutrition Facts article, every cell in the body requires potassium to function. In the past, humans might have consumed up to 10,000 mg of potassium every day from plants. Now, Americans consume less than 3,000 mg, which is below the recommended 4,700 mg every day.
These already deficient nutrients and electrolytes can be further depleted as one sweats or drinks water, making them even more important to consume for athletes.
Foods high in micronutrients
The best way to increase your micronutrient levels is to eat more micronutrient-rich foods. Micronutrients used to be easy to come by, since many fruits, vegetables, and meats contain them. With the modern American diet though, most Americans aren’t eating enough micronutrient sources.
Let’s explore some of the most common micronutrients and where they are commonly found.
Vitamin A
Vitamin A is an essential nutrient for your body’s immune system, vision, and cells. According to Oregon State University, women should consume 700 micrograms and men should consume 900 micrograms/day. Your body doesn’t excrete vitamin A easily, so it is possible to consume too much of this. But, if you are deficient in vitamin A, there are plenty of foods and supplements available to help.
This includes:
- Meats such as beef and lamb liver
- Dairy products
- Carrots
- Tuna
- Butternut squash
- Sweet potato
- Spinach
- Cantaloupe
B Vitamins
B vitamins are various vital nutrients, such as B1, B2, B3, B5, B6, B7, B9, and B12. These vitamins are essential for many reactions in the body and help you create energy from food. Vitamin B12 is essential for the formation of red blood cells and DNA.
According to Harvard Health, the recommended dietary allowance for folate, or B9, is 400 mcg DFE.
The recommended amount of B6 for men aged 14-50 is 1.3 mg and for men aged 51+ is 1.7 mg. For women aged 14-18 the recommended daily intake of B6 is 1.2 mg, while the amount increases to 1.3 mg for women aged 19-50 and 1.5 mg for women 51+.
The recommended daily intake of vitamin B12 is 2.4 mcg.
Good sources of B vitamins include:
- Beef Liver (B1, B2, B3, B5, B6, B7, B9, B12)
- Beef (B1, B2, B3, B5, B6, B12)
- Salmon (B1, B2, B3, B5, B6, B12)
- Eggs (B2, B5, B7, B9, B12)
- Dairy products (B1, B2, B5, B12)
- Spinach (B9)
- Collard greens (B9)
- Romaine lettuce (B9)
- Legumes (B9)
- Nutritional Yeast (B1, B2, B3, B6, B9, B12)
- Sunflower Seeds (B3, B5, B6, B9)
Vitamin C
Vitamin C is a great antioxidant and helps with building collagen, which is needed for your joints and skin. Adults should consume 75 to 90 mg per day. Foods high in vitamin C include:
- Guavas
- Kiwi
- Bell peppers
- Oranges
- Grapefruit
- Cooked Broccoli
- Cabbage
Vitamin D
Despite the name, vitamin D is actually a hormone produced in the body. Vitamin D helps to maintain a healthy immune system and supports bone growth, among other necessary bodily functions. While you can consume foods high in vitamin D, the best source of vitamin D is sunlight.
Foods that can supplement your production of vitamin D include:
- Trout
- Sockeye salmon
- Sardines
- Tilapia
- Yogurt
- Portobello mushrooms
- Almond milk
Vitamin E
Vitamin E is another fat-soluble vitamin that your body can store for long periods of time if you consume too much. This could lead to mineral toxicity. However, if you need more vitamin E in your diet, there are some foods that you can eat to boost your vitamin E. Vitamin E is an antioxidant that’s good for your cells. Adults should consume 15 mg per day.
Popular foods with vitamin E include:
- Sunflower seeds
- Almonds
- Avocados
- Squash
- Kiwi
- Olive oil
- Shrimp
- Peanuts
- Hazelnuts
- Broccoli
Vitamin K
Vitamin K is not only an important vitamin, but it is also an electrolyte essential for nerve function. Vitamin K helps your blood clot and supports your bones and teeth. According to the NIH, adult men should have an intake of 120 mcg, while women should have an intake of 90 mcg.
Foods with vitamin K include:
- Pork chops
- Blueberries
- Chicken
- Kale
- Broccoli
- Brussels sprouts
- Cabbage
- Turnip greens
- Spinach
- Soybeans
- Carrot juice
Iron
Most Americans are deficient in iron. This important mineral is necessary for the formation of hemoglobin in red blood cells.
Foods with Iron include:
- Cereals
- Shellfish
- Bison
- Beef
- Dark chocolate
- Turkey
- Cooked Spinach
- Cooked Hyacinth beans
- Cooked Lima beans
- Lentils
Magnesium
Magnesium is an electrolyte needed for more than 300 reactions in the body. It helps to keep your heartbeat steady while also helping to produce energy and protein. According to the NIH, men aged 19-30 should consume 400 mg, men 31+ should consume 420 mg of magnesium. Women 19-30 should consume 310 mg of magnesium and women 31+ should consume 320 mg of magnesium.
Foods with magnesium include:
- Roasted pumpkin seeds
- Chia seeds
- Almonds
- Cashews
- Peanuts
- Soymilk
- Cooked black beans
- Avocados
- Bananas
- Fish
- Beef
- Chicken
- White Potatoes (with skin)
- Raisins
- Yogurt
Manganese
Manganese is a trace element that helps with your bones, blood clotting, supports sex hormones, and boosts your metabolism. According to the NIH, it is also involved with amino acids, cholesterol, glucose, and more. Men 19 years and older should have a manganese intake of 2.3 mg and women 19 and older should have an intake of 1.8 mg per day.
Manganese is found in:
- Blue Mussels
- Roasted Hazelnuts
- Roasted Pecans
- Cooked brown rice
- Pacific Oysters
- Cooked chickpeas
- Pineapple
- Black Tea
- Spices
Potassium
Potassium is an electrolyte that nearly every American is deficient in. Yet, potassium is essential for your heart health and nerve function. It also helps you to avoid twitching, muscle cramps, weakness, and fatigue. The NIH recommends that men 19+ intake at least 3,400 mg of potassium daily and women 19+ should consume 2,600 mg of potassium daily.
Potassium is found in:
- Apricots
- Lentils
- Prunes
- Acorn Squash
- Raisins
- Bananas
- Potatoes
- Citrus fruits
- Kidney beans
- Meats
Zinc
Zinc is an electrolyte that helps with wound healing and your immune system. It is als needed for the catalytic activity of various enzymes and with DNA synthesis. According to the NIH, zinc is required for proper taste and smell. Adult men should consume at least 11 mg of Zinc and adult women should consume 8 mg daily.
Foods high in zinc include:
- Oysters
- Beef
- Alaska king crab
- Pork chop
- Baked beans
- Chicken
- Dried pumpkin seeds
- Yogurt
- Cashews
- Chickpeas
While the obvious answer to these micronutrient inadequacies is to eat more foods high in micronutrients, this isn’t always easy or realistic for the entire U.S. population. Therefore, most people are likely to need some sort of supplementation or additive to reach their daily recommended values.
The problem with supplementation
For years the only way to replenish your electrolytes was to eat all the right non-processed foods or consume a sugar-rich sports drink. Now there are many supplements that promise to provide a boost of electrolytes. However, not every supplementation method is created equal.
Liquid sports drinks and supplements often contain preservatives, color additives, and flavoring, which aren’t generally healthy. They also contain high concentrations of sugar and/or sodium. While sodium is an essential electrolyte for bodily functions, Americans already consume an overabundance of sodium as it is.
Liquid supplements can also contain ingredients that actually inhibit the active ingredients you’re trying to consume.
Sports drinks should be avoided if you’re looking to be health conscious or lower your sugar or sodium intake.
Other electrolyte supplements commonly are found as a powder. Powders are great for their convenience and the ability to mix it with any sort of drink or smoothie. Since they are mixed with a drink, they often don’t require much time to enter your system and start working.
However, powders come with many problems for the consumer. Powders are messy, often require measuring, and usually taste terrible. The powders that taste good often come with a side of sugar. Plus, there’s always some powder left on the bottom of your cup that never mixed with the water or smoothie.
Of course, if you don’t like swallowing pills, powders might be your best bet.
In recent years, electrolyte tablets have popped up as a new way to increase your micronutrient levels. Tablets are one of the most popular ways to take vitamins because they’re super convenient and easy to swallow.
The problem with tablets is that the coating is often filled with extra ingredients. This can sometimes include lubricants that your body doesn’t need.
As Healthline reports, tablets are “more likely to irritate the gastrointestinal tract.” They also can take much longer to work than other delivery methods and often leave a terrible aftertaste.
Capsules are the latest way to ensure that you get the electrolytes that you need. Used for many years, capsules are popular for a reason. They are often preferred by most people to tablets and they don’t contain numerous filler ingredients to hold everything together. The capsules themselves are usually made of gelatin, seaweed, tapioca, or safe synthetic materials like hypromellose.
It's believed that capsules are easier on the stomach than tablets while also being effective at transporting the active ingredients and electrolytes to the stomach for digestion.
They’re easy to take with you on the go, don’t have any taste, and are often quicker to act than tablets. Capsules also have a higher bioavailability so that the ingredients can more easily enter your bloodstream.
There’s a problem though. When putting raw electrolytes and ingredients into a capsule, they often disintegrate when in contact with air.
That’s why supplements like Pickle Pill use a proprietary bead tech encapsulation method that eliminates this issue. Pickle Pill’s electrolyte capsules are low-sodium, taste-free, and packed with essential electrolytes, vitamins, and trace minerals. This helps to give you a boost of potassium, zinc, magnesium, chloride, and vitamin D3 to eliminate muscle cramps and enhance hydration. You can purchase a 30-day supply of Pickle Pill or try it free for 7 days!
With this new method of electrolyte supplementation, you can relax knowing that there’s a way to increase your micronutrients.
Conclusion
We hope that this article provided you with enough information to form your own opinion and conclusions about how to address the gaps in the modern American diet. We’ve provided links to our sources and offered a few ideas to help bridge the micronutrient gap.
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References
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